Wednesday, July 19th 2017

Warm-Up/Movement Prep:

Wall Squat x 10

Bootstrapper Heartbeat Squat Combo – 3 x 5

Goblet Squat – 3 x 5 (Heavy)

Elbow to Instep + Reach x 3 p/leg

DB Push Press Ladder – 3 x (1-5) w/ 5 second OH hold between rungs

 

Strength/Conditioning:

3 Blocks of:

3 Rounds:

8 x Double KB Front Squats @ 2x24kg/16kg + 60m Farmers Carry

*Do not set kettlebells down until the completion of the 3rd round

Rest 3 minutes between sets

Then:

10-1 – Push Press/Jerk @ 115-135/63-93

30 sec Ring Support

Looks like: 10 x Push Press/Jerk + 30 sec Ring Support + 9 x Push Press/Jerk + 30 sec Ring Support…..